Name: Playbook - Sam Sweeney - 4/8 Glutes and Hamstrings
Uploaded: 2024-04-08T00:39:48.857Z
Duration: 75 min
Description: 4/8 Glutes and Hamstrings

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

Tolivers

Karen Arce

Christina

Brittany

Glutes and hammys are DRT= done right there 🔥

Kody Young

Luke

Rochelle

Marisa

Katie

Michelle Zabin

Wow that was too much in one session 😅

Yanely

Lamia

Cheryl

🔥🔥🔥🔥🔥🔥 wow I’m a sweaty mess

Denise Hofer

Becky

Manda

As soon as I read the workout I knew I was going to die 😂💀🔥👏🏼

Sara

Jess

Cut some sets… time ran short but got it

Molly

Juana

Those Bulgarian split squats were the end of me

Libby

Kimmy

Ivan

Carissa

Oooo weeeeee!  First day back in roughly a month and that kicked my a$$ in the best of ways!!!

Danielle Farley

Brooke

Kristie

Kayleigh B

Brianda

Holy moly was this workout 🔥🔥🔥🔥

Joanne

Megan

April

Gabriela

Kate

Matt

Vonny

Lacey

Morgan

Lorena

What a workout 🏋️‍♀️. Hamstrings on fire 🔥. My booty is hurting. Good burn 🔥

Stephanie

Wow!!!
It was torture in a good way.

🔥🔥💀

Regina

Lauren

Happy Monday! 

Week 6 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Glutes and Hamstrings: 

Optional Core Work: 
a. Kneeling Cable Crunch: 2S/15-20R
b. Overhead Iso Hold March in Place: 2S/10-20R total 

Strength Training: 
1. Primary: Barbell Back Squat: 4S/3-5R [wide stance]

2. Secondary: Single Leg Romanian Deadlift [contralateral]: 4S/6-8R each side 

3. Barbell Wide Stance Good Mornings: 5S/6-8R [2 second pause at the bottom of each rep] 

4. Barbell Sumo Deadlift: 6S/8-10R [every 30 seconds] 

5. Hip Dominant Bulgarian Split Squat: 3S/10-12R each side [3 second eccentric] 

6. Feet Elevated Dumbbell Glute Bridge: 3S/5R drop 10R drop 5R

4/8 Training Day Overview

Rep Range: 10-20R 
Tempo: steady 
Modification: kneeling banded crunch 

Set Up: 
- attach a cable rope and position it high 
- step in front of the cable, facing the rope about 2 steps away 
- grip the rope with a neutral grip 
- get down into a tall kneeling position 
- bend your arms and squeeze them close to your ears
- hold the rope over your head, elbows pointing forward
- contract your lats and keep the rope pinned in place
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace
- begin with chest slightly upright

Execution: 
- use your core to control the movement and keep arms pinned as you pull the rope straight down towards the ground 
- round your upper back slightly and drive your elbows into the ground at the top of the rep 
- contract your core
- keep your knees glued to the ground and lift your chest away from the ground 
- stretch through your core at the top of the rep 
- keep your hips as the pivot point and use your core to control the movement

Kneeling Cable Crunch

Rep Range: 10-20R total 
Tempo: steady 
Modification: hold weight down by your side

*use dumbbells in place of kettlebells if needed

Set Up: 
- hold a kettlebell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the kettlebells into the overhead position, weight directly over your delts with palms forward
- drive your ribs down 
- keep a stiff torso and hold the brace in your core throughout

Execution: 
- keep your arms straight and lift one foot off of the ground 
- bend your leg and drive your knee towards your chest
- extend your leg again and return your foot to the ground
- alternate each leg, mimic a marching in place movement 
- keep arms as straight as possible, support the weight through your core- ribs down and neutral spine position

Overhead Iso Hold March in Place

Optional Core Work

Rep Range: 3-5R 
Tempo: power
Modification: wide stance leg press, wide stance smith machine squat 

*wide stance [meaning hip width or outside of hip width]  + low[er] bar position is preferred but please adjust stance and bar position to fit you and your anatomy and mobility*

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Primary: Barbell Back Squat [wide stance]

Rep Range: 6-8R each side
Tempo: steady
Modification: assisted single leg rdl [hold onto machine or wall next to you]

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- hold the dumbbell down, directly in front of your torso 
- plant your foot that is on the opposite side from the weight you are holding, grip the ground with your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your leg and lift your foot on the same side as the dumbbell off of the ground just slightly
- tuck your chin and brace
- keep a neutral head, neck, and spine
- extend your free arm out to the side or rest it on your hip for balance
- keep your gaze fixed on one spot on the ground in front of you 

Execution: 
- push your hips back 
- bend your torso forward as you reach the dumbbell towards the ground 
- keep the weight closet to your body 
- as the dumbbell passes knee level, bend your working knee slightly and continue to push your hips back 
- reach your free leg back behind you, keep a slight bend in your leg
- keep a flat back with chest facing the ground, and vertical shin on your working leg at the bottom of the rep 
- extend your leg and drive your hips in 
- lift your torso to the upright position 
- contract your glutes and hamstrings
- keep the weight close to your body

Secondary: Single Leg Romanian Deadlift [contralateral]

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom 
Modification: dumbbell good morning 

Set Up: 
- rack the barbell on the rack at chest height
- step directly behind the bar
- grip the bar with a pronated grip on each side, just outside of your shoudlers
- squeeze your scapula together and pull your upper back under the bar
- contract your lats, drive your elbows down, and pull the bar into your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back into a wider than hip width position
- glue your feet to the ground, toes forward or slightly out 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your legs straight, a very slight bend in your knees is ok
- push your hips straight back and bend your torso forward 
- lower your torso until your chest faces the ground
- keep a flat back and feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- drive your hips in and lift your torso into the upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep a tight grip on the bar, make sure it doesn’t roll forward as you bend 
- control the rom and don’t lower your torso as far forward to modify

Barbell Wide Stance Good Morning

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell sumo deadlift 

Set Up: 
- load your barbell with appropriate weight 
- position the bar over your mid feet
- step into a sumo stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your knees, and keep your shins vertical 
- lean your torso forward just slightly and keep your chest up as you bend forward to grip the bar
- grip the bar with a double overhand or over/underhand grip, directly under your shoulders
- sink your hips down, lift your chest, and pull the bar close to your shins
- depress your scapula and contract your lats, think about breaking the bar around your body
- keep full body tension 

Execution: 
- drive your feet through the platform
- extend your legs and drive your hips in 
- lift the bar from the ground and into the standing position 
- contract your glutes/hamstrings at the top of the rep 
- reverse the movement and push your hips back, bend your knees
- lean your torso forward just slightly and lower the bar to tap the ground between reps
- keep the bar close to your body throughout the entire set
- chest should stay facing forward

Barbell Sumo Deadlift

Rep Range: 10-12R each side
Tempo: 3 second eccentric
Modification: no weight

Set Up: 
- grip a dumbbell in each hand, old them down by your sides
- step in front of a bench or bss stand, facing away 
- take one long step away from the bench 
- glue one foot to the ground 
- lift your other foot off of the ground, bend your leg and place your foot on the bench behind you, laces down 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and keep your dumbbells from swaying by your sides
- tuck your chin 

Execution: 
- push your hips back 
- bend your front leg and lean your torso forward towards your front quad
- lower to a ~90 degree bend in your front leg, front shin vertical
- bring your dumbbells forward, on either side of your front leg as you lower 
- extend your front leg and drive your hips in
- lift your torso back to the upright position 
- contract your glutes and hamstrings

Hip Dominant Bulgarian Split Squat

Rep Range: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 10-30% each drop set
Tempo: steady 
Modification: no weight- 20 reps total 

Set Up: 
- lie on the ground in a supine position in front of a box or bench, feet facing the bench 
- position your glutes close to the box or bench
- bend your legs at 90 degrees and drive your heels into the top of the bench/box
- tuck your chin, keep your high back glued to the ground
- place a dumbbell on your hips, hold onto it lightly with both hands to keep it in place
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- drive your heels into the platform 
- lift your glutes away from the ground, hips into full extension
- contract your glutes at the top of the rep 
- lower your hips with control, tap your glutes to the ground between reps

Feet Elevated Dumbbell Glute Bridge

4/8 Glutes and Hamstrings

Mia Arrowsmith

4/29 Glutes and Hamstrings

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Alli

Bree

4/27 Full Body or Optional Rest Day

Audry

Corrine

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

4/25 Quads and Glutes

4/24 Chest and Triceps

I was able to hit PB on pull ups and other primary ones! Loving this program super very much 🧡

Erisa

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

Delilah

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

4/19 Shoulders, Biceps, Triceps

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

4/18 Quads and Glutes

Kerri

Ruben Dorado

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

4/16 Back and Biceps

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

Serena

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

4/8 Glutes and Hamstrings

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